HIIT Training Workouts

High Intensity Interval Training, also known as HIIT, is one of those fat burning workouts that mustn’t be missed from your training schedule. HIIT involves varied work to rest ratio’s, ranging from a 10 second all-out sprint up to a slightly more gruelling 3 minute interval, followed by short, active recovery periods. These short bursts of exercise with minimal recovery keep the heart rate high, eliciting that fast fat burning effect that we all thrive for!

If the ‘fat burning effect’ isn’t enough, let’s take a look at some other benefits…

Nowadays, it’s all about training SMART… training for 1-2 hours per session is old news, and, well, so dull. Traditionally, low intensity endurance exercise was the only way to build performance indicators. Now, HIIT allows for the same, if not more, improvement in these parameters and most importantly, in a considerably less amount of time- yes, a reduced volume and a smarter approach to training! Completing a workout in less than 25 minutes, with additional benefits sounds good, right?

If you’re thinking you can’t bear another treadmill session, don’t hang up your trainers just yet! You can easily smash a HIIT session with a mix of bodyweight exercises focused to build core, upper body and leg strength. It’s a great way to work on the important strength aspects as well as benefitting from an intense cardio workout. It’s not uncommon to be put off by the words ‘High Intensity’ but with HIIT, every session is relevant and can be tailored to your specific fitness levels. Yes, HIIT is hard- but it’s also extremely achievable.

How to incorporate HIIT into your workout in 5 simple ways

Ease yourself in – We’ve already established that HIIT is an intense workout; if your body is not used to short bursts of exercise then it’s unlikely it’ll able to withstand a full-on HIIT session for the first time, so let’s not expect it to. As with anything, it’ll take time. Gradually build the intervals into each session day by day. Simply add a couple of 30/40-second efforts into your cardio workout and before you know it, you’ll be smashing a full 25-minute HIIT session and won’t ever look back!

Get specific and add variety – HIIT can be used for all sorts of specific training, for example, speed, endurance, hills etc. So, before attempting to find a hill to make your way up, think about attacking that hill in a HIIT based approach. You’ve got to get up to the top anyway, so you may as well gain more from it. Don’t just amble up the hill, get on your toes and get the heart rate pumping, set yourself targets to meet. The best thing about HIIT is you don’t need a gym, a treadmill, a bike- all you need is a space and motivation. Mix it up, add variety, incorporate two of the above; give yourself 5 hill climbs, with a faster shorter effort in-between to build speed. Or, stay at home, find yourself a space and set yourself 5 different exercises and complete for 45 seconds with 15 recovery. For example, squat jumps, skipping, burpees, split lunge and mountain climbers.

Structure your training schedule – Ideally, we want to aim for at least 2 HIIT sessions per week. These sessions need to be intense, fat burning, stimulating and rewarding. So, think about your whole week, not just the training programme, think about work, family etc. and structure your HIIT sessions effectively. It’s a waste of time doing a HIIT session if your body is just not up to it. Having a solid structure to your training schedule will avoid any possibilities of this happening. There’s no point in smashing ‘leg day’ and then expect your legs to carry you through a demanding hill session the following day. It’s just not going to happen!

Recovery – To get the most out of HIIT, don’t over train, give yourself time to recover. Every HIIT session needs to be attacked with high energy to make an impact, if you’re thinking about doing a half-hearted HIIT session, think again, and think recovery!

Enjoyment – Choose exercises you know you’ll enjoy. If you don’t like running, don’t- it’s that simple! There are plenty of other exercises that can provide HIIT that is going to push you to the max.

Sample HIIT sessions

Sample 1

Work (s)

Rest (s)

Reps

Notes

60

30

4

Longer reps for endurance.

90

40

20

5

Half the rest to work ratio really tests and improves recovery.

90

30

15

6

90

20

10

7

Shorter reps to build speed

Sample 2

Work (s)

Rest (s)

Sets

Notes

60

60

Repeat set 3 times.

Encourage the same pace/intensity/power throughout each effort. First effort may seem easy but will get harder as recovery drops.

60

45

60

30

During the third set, keep 5x 60 reps the same but mix up the recovery.

60

15

60

120

Can save longest recovery (60 s) before last effort to encourage a really high quality final rep.

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